© The Pelvic Pain Foundation of Australia, 2016.Further information can be found at www.pelvicpain.org.au

Easy Stretches to Relax the Pelvis W

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These stretches are designed to loosen the muscles inside and around the pelvis.• Takethemovementstoapointofincreasedtensionbutneverpain.• Holdaneasystretchfor30secondsandbreathemindfullyintoyourbelly.• Remembertodobothleftandrightsides,uptothreetimeseach.• Theexerciseswillhelpmostwhendoneeveryday.

Knee to Chest Startlyingonyourbackwithbothlegsstraight,andrelax.Bendonekneetoyourchest.Hold an easy stretch for 30 seconds while breathing deeply into your belly.Repeatthestretchwithotherleg.

Knee to Opposite Shoulder Startlyingonyourbackwithbothlegsstraight.Bringleftkneetoyourchestanddiagonallytoyouropposite shoulder.Hold an easy stretch for 30 seconds while breathing deeply into your belly.Repeatthestretchwiththerightleg.

Foot and Knee Up Startwithyourfeetonthefloorandkneesbent.Bringyourrightfoottothefrontofyourleftknee.Liftyourleftkneetowardsyourchest.Hold an easy stretch for 30 seconds while breathing deeply into your belly.Repeatthestretchtheoppositewaywiththerightfoottoleftknee.

Knee Over to Hand Startwithyourfeetonthefloorandkneesbent.Leftkneecomesoveryourbodytothefloornearyourrighthand.Thiscanholdthekneedown.Hold an easy stretch for 30 seconds while breathing deeply into your belly.Repeatthestretchtheoppositewaywiththerightkneetothefloorontheleftsideofthebody.

© The Pelvic Pain Foundation of Australia, 2016.Further information can be found at www.pelvicpain.org.au

Easy Stretches to Relax the PelvisW

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Child PoseStartonyourhandsandknees.Relaxyourbottomdowntowardsyourheels–yourkneesarewiderapart;feetclosertogether.Yourheadcanrestonthefloor.Hold an easy stretch for 30 seconds while breathing deeply into your belly.Repeatthestretchwithotherleg.

Flat FrogStartlyingonyourbackwiththesolesofyourfeettogetherandkneesfallingapart.Bringyourfeetcomfortablyclosetoyourbottom.Hold an easy stretch for 30 seconds while breathing deeply into your belly.

Happy Baby Startwithyourfeetonthefloorandkneesbent.Grasptheinsideofeachfoot–armsinsideyourknees.Allowyourkneestowidenapart.Applygentlepressuredownwards.Hold an easy stretch for 30 seconds while breathing deeply into your belly.

Relaxed FrogStartwithyourweightonyourhandsandfeet.Relaxyourbottomdownbetweenyourheels.Yourelbowsgentlypushyourkneesapart.Hold an easy stretch for 20 seconds while breathing deeply into your belly.

This stretch is only good for people with good knees1